Hamstring Stretching!

Keeping your other foot against the wall is key!

Hamstring Stretching by "The Band Man" Dave Schmitz

MY COMMENT: I really like this technique! Check out Resistance Band Training for more great information on trainng with resistance bands.

Soft Tissue Injury and Scar Tissue

Since scar tissue heals three dimensionally, it does not fall into place like a brick. Instead, scar tissue reaches in the direction of the fascia and the neighbouring muscle sheaths, binding these tissues together. For example, when a runner strains a hamstring, the sheath tear heals and binds to neighbouring muscle sheath. The hamstring muscle group still functions to flex the knee, yet the athlete complains of dull ache or pain in the posterior thigh. The reason may be that independent movement has been lost and the area of scar tissue has limited the extensibility of the myotendinal unit. Muscles do function and limbs do move, but the normal gliding that occurs between neighbouring tissues is lost. As a result, there is a constant low-grade inflammatory process at the site of the decreased mobility. Scar tissue has a poor blood supply and is not as strong or resilient as the primary tissue it replaces. This area will likely be a site of re-injury secondary to the transition zone of normal tissue to scar tissue. -iaaf.org

MY COMMENT: One of my former neighbors when I lived in Florida was former U. of Oregon runner Bob Hensley, a physical therapist by trade who happens to be one of a handful of runners who have qualified for the Olympic Trials Marathon FIVE times. I'll never forget how he always stressed the use of deep, painful cross friction massage on soft tissue strains and tendinitis.

I've been battling what seemed like a minor hamstring issue for months now! I've been symptom free than had it flare up at least 6 times. Now I've got the pain localized with finger tip palpitation and have started self-cross friction massage as deep as I can go to prevent this. I'm also using electrical stimulation and yes, trying not to run.

Hamstrung!

I've had tightness in my right hamstring for years. It's something that I just learned to live and run with. No pain, just tightness that on occasion feels tight enough that it throws off my bio mechanics on that side during hard running.

Recently I decided to attempt some electrical stimulation, heat, and stretching to loosen it up. Last night I had to shut down just short of 2 miles during a 5K time trial due to hamstring pain. It is still bothering me today but I was able to get in a 90 minute bike.

I don't think it's anything serious, but you never know. I probably overdid the stretching and have some micro tears in the muscle. I'll see how it feels tomorrow, but realistically I hope to be back running by Friday. The lesson? Don't do anything too extreme when it comes to stretching! Work into it gradually and don't force.

Hamstring Exercise for Runners

Last year I posted a youtube clip of a good exercise to increase hamstring eccentric strength.

I found another great clip using the Bosu Ball that takes this exerise one step further-using those hamstrings to bring yourself back up to the starting position- this woman (Ooos- second look and it appears to be a guy!) makes it look so easy!



I'd be doing this but just haven't figured out a way to anchor my feet.